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Close-Grip Lat Pulldown

Beginner

Neutral grip emphasizes deeper lat contraction and bicep engagement.

Demonstration unavailable

Follow the written setup and technique cues below.

1
Start Pose
Neutral grip (palms facing each other) on close-grip handle
Arms extended overhead
Chest up, lats stretched
2
Finish Pose
Pull handle to upper chest/chin level
Drive elbows down and back
Squeeze lats hard at the bottom
Training Cues
✓Neutral grip reduces shoulder strain vs. wide grip
✓Drive elbows down and in toward your hips
✓Squeeze the lats fully at the bottom
Watch For This
✕
Leaning too far back
✕
Using biceps to pull rather than lats
✕
Cutting the range short

💪 Primary Muscles

● PRIMARY
1/4
Lats

Lats

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Primary
Latissimus Dorsi
Secondary
Biceps BrachiiTeres MajorRhomboids
Stabilizers
Erector Spinae

Pro Tip

Alternate between wide and close grip pulldowns to develop both the width and thickness of the lats.

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